7 Quick And Healthy Dinner Ideas That Can Be Prepared In A Flash

healthy food: baked sweet potato stuffed with cheese and parsley close-up. Horizontal

Chicken and Black Bean Stuffed Sweet Potatoes

Ingredients:

  • 4 Medium Sweet Potatoes
  • 1 Cup Cooked Chicken (Can be omitted for a Vegetarian Option)
  • 2 15-ounce cans Black Beans, drained and rinsed
  • 2 Medium Tomatoes, diced
  • 4 tsp Olive Oil
  • 1 tsp Cumin
  • 1/2 tsp Salt
  • 4 tbsp Greek Yogurt
  • 4 tbsp Fresh Cilantro, chopped (Optional)

Instructions:

  1. Pierce sweet potatoes with a fork in several places. Microwave on high until tender, about 15 minutes, or use steam bags for faster cooking. (Baking Method: Heat oven to 425 degrees and place in a baking dish. Bake until tender, about 1 hour.)
  2. Meanwhile, combine chicken, beans, tomato, oil, cumin, and salt in a medium bowl; microwave on High until just heated through, 2 to 3 minutes. (Mixture may alternatively be heated in a small saucepan over medium heat until heated through.) 
  3. Once potatoes are cooked and cooled enough to handle, cut each sweet potato lengthwise, press open to make a cavity in the center and spoon the bean mixture into the cavity. Top each with a dollop of greek yogurt and a sprinkle of cilantro (Optional). Enjoy! 


Grilled Chicken With Cucumber Salad

Ingredients:

  • 1 clove Garlic (A dash of garlic powder can be substituted, if needed)
  • 1 tsp Kosher Salt
  • 1 tbsp Olive Oil
  • 1/4 Lemon, juiced
  • 1 cup Grape Tomatoes, sliced in half
  • 1 Cucumber, unpeeled, cut into chunks
  • 1/8 tsp Pepper
  • 4 Chicken Breasts
  • 2 tbsp Olive Oil
  • Pepper
  • Salt

Instructions:

  1. Sprinkle 1 tsp salt on the garlic clove and smash with the flat side of a knife – smear into a coarse paste.
  2. Put the garlic paste in a large bowl and stir in the olive oil and lemon juice.
  3. Add the tomatoes, cucumber and pepper and toss.
  4. Pour olive oil into a large non-stick skillet and heat on medium high.
  5. Season chicken with salt and pepper on both sides.
  6. Once oil is hot, saute chicken, turning once until chicken is cooked through and no pink remains – internal temperature of chicken should be 165 degrees.
  7. Place each chicken breast on a plate and serve topped with the cucumber salad. Enjoy!

Chicken Marsala Dish

Chicken Marsala With Broccoli

Ingredients:

  • 4 Chicken Breasts, pounded to 1/3 inch thick
  • Kosher Salt
  • Freshly Ground Black Pepper
  • 1/3 cup Whole Wheat Flour
  • 1 1/2 tbsp Olive Oil
  • 3/4 cup Chicken Broth
  • 1/3 cup Sun-Dried Tomatoes (not packed in oil, not rehydrated), finely chopped
  • 1/2 tsp Fresh Rosemary, chopped
  • 1 container (10 ounces) Mushrooms, sliced
  • 1/3 cup Sweet Marsala Wine
  • 2 tsp Butter
  • 1 tbsp Fresh Parsley, chopped (Optional)
  • 2 Cups Fresh or Frozen Broccoli, steamed (Substitute Whole Wheat Thin Spaghetti instead, if desired)

Instructions:

  1. Sprinkle Chicken Breasts with salt and pepper on both sides
  2. Heat the oil in a large non-stick skillet over medium-high heat.
  3. Put the flour on a plate and dredge the chicken in the flour to fully coat, shaking off any excess.
  4. Add the chicken to the skillet and saute until fully cooked and golden brown, about 4 minutes per side. Transfer chicken to a plate.
  5. Add 1/2 cup of the broth, the sun-dried tomatoes and rosemary to any remaining drippings in the skillet and cook, stirring frequently, for 1 minute.
  6. Add the mushrooms, 1/4 teaspoon salt and 1/2 teaspoon pepper and cook until the mushrooms are soft, about 5 minutes.
  7. Add the Marsala and bring to a boil.
  8. Add the remaining 1/4 cup broth and the butter and simmer until the butter is fully melted, about 30 seconds.
  9. Spoon the mushroom mixture and sauce over the chicken, sprinkle with the parsley and serve with steamed broccoli. Enjoy!


 

Seared Salmon With Pesto Spaghetti

Ingredients:

  • 8 ounces Whole-Wheat Spaghetti
  • 2/3 cup Pesto (pre-made)
  • 4 Skinless Salmon Fillets
  • 1/4 tsp Salt
  • 1/4 tsp Pepper
  • 1 tbsp Olive Oil

Instructions:

  1. Fill a large pot with water and bring to a boil. Add spaghetti and cook according to the package. Drain and transfer to a large bowl.
  2. Meanwhile, heat pesto sauce in a medium sauce pan until heated through.
  3. Toss spaghetti with pesto sauce.
  4. Season salmon with salt and pepper on both sides.
  5. Heat oil in a large non-stick skillet over medium-high heat. Add salmon and cook, turning once, until cooked through, about 2 to 4 minutes per side.
  6. Serve the salmon with the pasta. Enjoy!

pexels-photo-370015

Spinach, Chicken, and Candied Pecan Salad

Ingredients:

  • 5 cups Mixed Greens
  • 1 Cucumber, thinly sliced
  • 2 tbsp Gorgonzola, crumbled
  • 2 tbsp Balsamic Vinaigrette
  • Pepper
  • 4 tbsp Candied Pecans
  • 1 Avocado, seeded, and chopped
  • 2 cups Cooked Chicken

Instructions:

  1. In a large bowl, combine baby greens mic, cucumber, gorgonzola, balsamic vinaigrette, and pepper and toss.
  2. Place equal amounts of salad into 4 bowls.
  3. Top each salad with 1 tbsp candied pecans, 1/4 avocado, and 1/2 cup chicken. Enjoy!


Turkey Sloppy Joes

Ingredients:

  • 1 pound Ground Turkey
  • Salt
  • Pepper
  • Dash of Crushed Red Chili Flakes
  • 1 medium Yellow Onion, diced
  • 3 cloves Garlic, minced
  • 1 can Black Beans, drained and rinsed
  • 1 cup Tomato Sauce
  • 2 tbsp Tomato Paste
  • 1 tbsp Balsamic Vinegar
  • 1 tbsp Worcestershire
  • 1 tsp Mustard
  • 8 Whole-Wheat Burger Buns

Instructions:

  1. Brown the ground turkey in a large non-stick skillet over medium-high heat, season with salt, pepper, and crushed red chili flakes.
  2. Once turkey is browned, add onion and garlic and cook until translucent, about 5 minutes.
  3. Stir in black beans, tomato sauce, tomato paste, balsamic vinegar, Worcestershire, and mustard, reduce heat to low, and simmer for about 5 minutes.
  4. Meanwhile, toast buns in a large skillet or on a griddle, if desired.
  5. Place a half-cup scoop of the mixture onto each bun and serve with a side of steamed veggies. Enjoy!

pexels-photo-262982

Soy-Glazed Salmon With Cucumber Avocado Salad

Ingredients:

  • 1 tbsp Honey
  • 2 1/2 tsp Low-Sodium Soy Sauce
  • 1/2 tsp Cornstarch (or Whole Wheat Flour)
  • 4 Skinless Salmon Fillets
  • 1 tsp Sesame Oil
  • Kosher salt
  • 2 tbsp Rice Vinegar
  • 1 medium Cucumber, cut into chunks
  • 3 Scallions, thinly sliced
  • 1 Avocado, seeded and chopped

Instructions:

  • Pre-heat the oven to 400 degrees.
  • Mix honey, 2 teaspoons soy sauce and cornstarch in a small bowl. Microwave until heated, about 30 to 40 seconds.
  • Rub the fish fillets with 1/2 teaspoon sesame oil and season with salt on both sides.
  • Place the fish in a baking dish or cookie sheet lined with foil and bake 5 minutes.
  • Remove from the oven and brush with the honey-soy sauce mixture.
  • Return the fish to the oven and continue baking until cooked through, 7 to 9 more minutes.
  • Meanwhile, whisk the rice vinegar and the remaining 1/2 teaspoon soy sauce and 1/2 teaspoon sesame oil in a large bowl. Add the cucumber, scallions and 1/4 teaspoon salt and toss. Gently fold in the avocado.
  • Serve the salmon with the salad and Enjoy!


3 thoughts on “7 Quick And Healthy Dinner Ideas That Can Be Prepared In A Flash

Add yours

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Blog at WordPress.com.

Up ↑

%d bloggers like this: